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Andy

@andy_murphy_ur

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Andy Murphy 💚🖤
@urban_gym_ Owner New Ross
BBS Hons Recreation & Sport Management
Former Pro MMA Fighter @bammauk @bellatormma
NASC S&C Specialist

POSTS STORIES REELS TAGGED

THE SUSPICION IS BUILDING… 🕯️
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Last week, we revealed that 3 Traitors will be hiding among UR ranks this Halloween.
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This week, the question is simple…
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WHO CAN YOU TRUST? 👀
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🕵️‍♂️ 1 Coach
🕵️‍♀️ 2 Members
🤝 All training alongside you.
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They’ll be laughing with you.
They’ll be sweating beside you.
They might even be helping you…
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But behind those smiles, someone could be plotting your downfall. 😈
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Will you spot the lies?
Will you expose the Traitors?
Or will UR Faithful be fooled? 🕯️
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🔥 FRIDAY 30TH OCTOBER | 6:15PM
🌑 Under the lights.
🎃 Cloaks. Music. Mystery. Mayhem.
💀 One unforgettable Halloween power hour.
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The countdown is on… and trust is already in short supply. 👀
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THE TRAINERS
Trust no one. Question everything.
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30.10.26 🕯️
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Expect the FUN. 🔥
Question the FUNCTIONAL. 💪
And be careful who UR FRIENDLY with… 👀
FUN. FUNCTIONAL. FRIENDLY.
Unless UR a Traitor. 😈�
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We’ll see you on the mats 🫡
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#UrbanGym #TheTrainers #TheTraitors #HalloweenAtUrban #TrustNoOne

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🕯️ THE TRAINERS 🕯️
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An evening of divilment, deception & deceit… and a little sweat 🔥
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Friday 30th October • 6:15PM • Under the lights 😉
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There are 3 Traitors among UR ranks.
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🕵️‍♂️ 1 of UR coaches
🕵️‍♀️ 2 of UR fellow members
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They’ll be training alongside you.
They’ll be working with you.
They’ll be watching you. 👀
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But who can UR crew trust?
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Can UR Faithful catch the Traitors?
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The games will begin.
The suspicion will grow.
And not everyone will make it to the end… 🕯️
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It’s going to be SPOOKTACULAR. 🎃
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30.10.26
THE TRAINERS
Trust no one. 👀
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#UrbanGym #Halloween #TheTrainers #TheTraitors #TrainEveryoneTrustNoOne

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Train Everyone. Trust no one.
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Save the date 🎃
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30/10/26
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#Halloween #TrustNoOne #HalloweenAtUrban #TheTrainURs #mURder

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We’ve been living in the 80’s since before it was cool… 🕺💪
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Retro headbands, questionable shorts, shades, we’ve got it all.
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We didn’t peak in the 80’s, we’re just getting started 😉
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Train for life.
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*Warning: prolonged exposure to neon may cause flashbacks. Swipe right 😉
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#MrMotivator #Gym #URATeam #80sVibes #UrbanGym

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8 WEEKS DONE. Not to brag….RESULTS DELIVERED.
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Massive well done to every single member who smashed through our latest 8 week LIFT block! The numbers speak for themselves:
💪 3RM Deadlifts UP 💪 3RM Strict OH Press UP 🎿 Ski conditioning levels UP
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But honestly? The stats aren’t even the best part. What’s made this block special has been watching this community show up for each other, the cheers on the last rep, the encouragement when a lift got heavy, the support that turns a workout into a team effort. That’s what Train For Life is all about.
To every member who put in the work, proud of you. 🔥
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Who’s ready for UR next block?
Our next 8 week block kicks off Monday 14th September. Same energy, same support, new goals to smash. Whether you’re building on this block’s momentum or jumping in fresh, now’s the time. UR KPI’s announced Sunday so stay tuned….we think you’re going to love it!
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📩 DM us to grab your spot on the mats before membership hits capacity! Don’t miss out.
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#TrainForLife #UrbanGym #StrengthCommunity #aspiretoinspire #goals

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What makes people stay at a gym for years, not weeks? 🤔
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It’s not the equipment. It’s the encouragement. The camaraderie. The staff who genuinely care about your progress, not just your membership. At Urban Gym, attitude and character matter more than qualifications or talent. Similar to the famous All Blacks we have a No Dickheads mantra. We hire slow and each staff member similar to a member comes through our initial 30 day trial to get a feel for our community, culture and see if we are a fit for them, and them a fit for us. We also get to see if they do what they say they will do, and all have, which is testament to every member of our team who have worked and continue to work here. And that has an extremely positive effect on our members because as the saying goes, people don’t care how much you know, until they know how much you care.
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We’ve been blessed to have great people on the team here. Each person adding value and leaving their jersey in a better place and for that we’re extremely grateful and proud.
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You can teach coaching skills, systems and programming.
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You can’t teach someone to genuinely care about people. The best coaches aren’t always the most technically gifted (although all of our Urban team have always been highly skilled!). They’re the ones who remember your kid’s match, check in when you’ve missed sessions, and make people feel valued and part of something.
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That’s what we’ve built here and it’s why our members stick around.
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📍 Ready to feel that for yourself and be more than just a number? Link in bio to book your initial consult.
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#UrbanGym #Gym #Community #Coaches #Members

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None of this changed overnight, and that’s the point.

Real change in a business follows an order, truth first, then cash flow, then structure, then leadership, and skipping ahead usually just means redoing it later properly.

The photo is from the night we were recognised as service provider of the year, and my wife was standing right there beside me, the same as she was through every one of the twelve months it took to get there.

#familybusiness #sgpt #ptstudio #gymowners #grouptraining

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What actually gave me my family time back wasn’t a mindset shift.

It was a real change to how the timetable and staff handover worked.

I’m sharing it because most owners think getting time back means working harder to earn it, when really it means building the systems that make your presence optional, not essential.

Not a brag by any means but the just the steps I took to win back what mattered to me.

#sgpt #businessowners #personaltrainer #gym #gymowner

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LIVE FROM LIFT with Andy training on the mats
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One of the things I get asked about quite a bit is how I approach my warm up sets when I’m training in a short strength block.
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So I thought I’d bring you into a Lift session with me and show you exactly how I do it.
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In this session, I had 12 minutes for Block A.
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Rather than spending half of that time warming up and then rushing my working sets, I like to use the first 3 minutes to build into my working weight.
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My box squat looked like this:
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60kg → 90kg → 110kg → 4 reps at 120kg x 3 working sets
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Once I hit 120kg, I had 9 minutes left.
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That gave me 3 quality working sets of 4 reps, with roughly 3 minutes between sets to recover properly.
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For me, this works really well for a few reasons.
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Firstly, I’m properly warmed up and ready to lift.
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Secondly, I’m not wasting time.
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And thirdly… I’m a chatty guy 😂
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I love the craic and camaraderie that comes with training at Urban. Having a chat between sets is part of what makes LIFT what it is.
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But I also want to make sure that when I’m in a strength block, I get my work done.
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So rather than trying to squeeze my working sets in around the conversation, I have a plan.
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3 minutes to build.
9 minutes to work.
3 quality working sets
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In a 15 minute block I do the same. 3 minutes to build. Then 12 minutes to work which will get me 4 quality working sets.
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Simple.
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It’s not about rushing through your session.
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It’s about being intentional with your time so you can train hard, recover properly and still enjoy the social side of training.
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Hopefully the video gives you a little insight into how I approach my own training and maybe gives you something you can take into your next Lift session.
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Hope these tips help you on the mats!
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#UrbanGym #Lift #SmallGroupPT #StrengthTraining #TrainForLife

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The hardest part of owning a small gym was never the business side.

It was what running it that way did to my family.

Missed dinners.

Distracted weekends.

Being home but not really there.

I'm not saying this for sympathy.

I'm saying it because if any of it sounds familiar, you're seeing something most owners don't let themselves look at until much later 🤷‍♂️

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For those of you who don't know yet, I'm Shane and this is Andy 👋

Two guys who spent years solving the same problem from different sides of the business before we ever worked together.

Andy has owned his facility for seven years, coaching, hiring, leading, and learning most of it the hard way.

Shane spent years coaching, managing studios and the last four working as a Customer Growth Specialist, learning what actually keeps a business healthy from the inside out.

Three years ago we started working together properly and since then we've watched the business triple in size and in profit, without either of us disappearing into it.

That's not a boast but it is the reason this page exists.

We've partnered because what we've each learned on our own only became genuinely useful once we put it together, business operations on one side, leadership and ownership on the other.

Now we're bringing that collective experience here, openly, for other single location studio owners who are good at coaching and ready to get just as good at running the business behind it.

Profit with presence. That's what we're building toward, and what we'll be sharing from here on so stay tuned 👀

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“I like you… but my body isn’t ready.”
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That lyric from Sombre has resonated with so many people because, for some, it’s not really about someone else.
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It’s about how they see themselves.
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Maybe you’ve avoided having your photo taken. Maybe you’ve turned down a night out because you didn’t feel confident.
Maybe you’ve looked in the mirror and been your own biggest critic.
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The truth is, your confidence isn’t waiting on a number on the scales. It grows every time you keep a promise to yourself.
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Every workout completed.
Every weight lifted.
Every healthy choice made.
Every small win that reminds you you’re capable of more than you thought.
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At Urban Gym, we don’t just help people lose body fat, build muscle, or ‘look better.’ We help people ‘feel better.’
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We help people build confidence.
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To feel stronger.
To have more energy.
To stand taller.
To walk into a room feeling proud of who they are.
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Because when you start feeling better physically, it often transforms how you feel mentally too. You don’t have to become a different person. You just have to become the strongest, healthiest and most confident version of you.
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And it all starts with a single step.

If you’ve been waiting for the “perfect time,” this is your reminder that you don’t have to do it alone.
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Book your initial consultation today, and let’s take that first step together.
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#UrbanGym #Gym #Community #TrainForLife #Ready

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